8.16
CrossFit Love – CrossFit
Posterior Chain Chili (No Measure)
2 Rounds
5 Cat Camel
:20 High–Low Plank
10 Alt. Leg Lowers with KB in overhead position
200 M row
Romanian Deadlift (3×12 @ 40-50% Deadlift max )
Pull-ups (3 x5-10)
Strict
If MAX Pull ups +10 –hold DB between knees/thighs
Single Arm Farmers Carry Iso Hold (3 x :45)
Single KB/DB hold as heavy as possible for :45
–Good posture, stand tall, squeeze butt, breathe
Handstand Push-ups (3×5-10)
Scale: work on progression over past three weeks
Don’t Take the Money (Time)
4 Rounds
400 M run
21 KB SDLHP @ 50/30
15 BFSU
9 Alt. Single Arm KBS @ 50/30 (switch at top)
Rx+ = t2B
LoveFit A (AMRAP – Rounds)
5 Rounds
15 s Hollow Hold
15 s Superman Hold
30s Wall Sit
Lovefit B (AMRAP – Rounds)
12 Minute EMOM
Min 1: 12 KB Sumo Stance DL
Minute 2: 30 Mountain Climbers